Warm up

1 min PVC shoulder openers of coach’s choice, then:

2 rounds:

5 forward arm circles

5 backward arm circles

10 banded face pulls

5 T-pushups

Time cap 7 min

Gymnastics

12 min alternating EMOM:

40 sec low ring support hold (hold at the bottom of the dip)

10 weighted hanging knee raises (DB between feet)

15 banded strict chest to bar pullups

Note: for the banded chest to bar, use a band that will challenge you, but still allows for the volume to be completed in the minute

Conditioning

For time:

10-9-8-…-2-1 Handstand pushups

2-4-6-…-18-20 Kettlebell sumo deadlifts high pulls 24/16 kg

** 25 double unders after each round

Goal: 12 min

Time cap: 17 min

Note: sub the double unders with 35 single unders

EVF360

Part A

12 min alternating EMOM:

Max effort plank hold

15 weighted V-ups (plate in hands)

15 weighted ring rows (or feet elevated ring rows)

Part B

For time:

10-9-8-…-2-1 Handstand pushups

2-4-6-…-18-20 Kettlebell sumo deadlifts high pulls 24/16 kg

** 25 double unders after each round

Goal: 12 min

Time cap: 17 min

Note: sub the double unders with 35 single unders